WOD
WEEK 3: CrossFit - Thu, May 15
 Schedule your InBody Scan!
InBody measures lean mass, body fat%, BMI, segment analysis
Compare to past readings in the NEW ap!
Scan is $20 cash or through WODify + processing fees
Unless you are doing Fitter in 50 then scan is included
Available Wed-Tue morning. Must be fasted, before workout, minimal water 1-2 hrs before
Warm Up

2 Rounds

8/8 Single Leg Glute Bridge on bench

15/15 sec Tall Bird dog

12 L-Pops

15 Standing band Hollow press down

Weightlifting
Deadlift (5@bar, 4,3,2,1,1, 4x2@80%)

Tap and go

WOD
Metcon (AMRAP - Rounds and Reps)

10 Min AMRAP

10 Double DB Farmer Carry Lunges 50/35

7 Toes to Bar

30 Double Unders (60 Singles)

17 KB Russian Twist 53/35

Optional Extras
Bench Press (5@bar, 5,3,1,1, 3 x Max reps @75-77% )
Upcoming classes
  • CrossFitFriday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitSaturday, 7:00 am - 8:00 am
    2/15 spaces reserved.CrossFit: 7:00 AMDulcinea Sotelo
  • CrossFitSaturday, 8:30 am - 9:30 am
    0/15 spaces reserved.CrossFit: 8:30 AMDulcinea Sotelo
  • Open GymSaturday, 9:30 am - 1:00 pm
    0/9 spaces reserved.Open Gym: 9:30 AM
  • CrossFitSaturday, 5:30 pm - 6:30 pm
    OpenHOME CrossFit- not open for class
  • CrossFitMonday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
  • Open GymMonday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AMJulian Wilcox
  • CrossFitMonday, 6:15 am - 7:15 am
    0/15 spaces reserved.CrossFit: 6:15 AMLance Markowski
  • Open GymMonday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AMDulcinea Sotelo
  • CrossFitMonday, 9:00 am - 10:00 am
    0/15 spaces reserved.CrossFit: 9:00 AMCarlee McKeever
  • Open GymMonday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymMonday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PMDulcinea Sotelo
  • CrossFitMonday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
  • Open GymMonday, 5:30 pm - 6:30 pm
    OpenOpen Gym: 5:30 PM
  • CrossFitMonday, 6:30 pm - 7:30 pm
    0/14 spaces reserved.CrossFit: 6:30 PMDulcinea Sotelo
  • CrossFitMonday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitTuesday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AMDulcinea Sotelo
  • Open GymTuesday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AMDulcinea Sotelo
  • Open GymTuesday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AMCarlee McKeever
  • CrossFitTuesday, 9:00 am - 10:00 am
    0/15 spaces reserved.CrossFit: 9:00 AMCarlee McKeever
  • Open GymTuesday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymTuesday, 4:00 pm - 4:30 pm
    OpenOpen Gym: 4:00 PMDulcinea Sotelo
  • CrossFitTuesday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
  • Open GymTuesday, 5:30 pm - 6:30 pm
    OpenOpen Gym: 5:30 PM
  • CrossFitTuesday, 6:30 pm - 7:30 pm
    0/15 spaces reserved.CrossFit: 6:30 PMKellie Hernandez
  • CrossFitTuesday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitWednesday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
  • Open GymWednesday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AMJulian Wilcox
  • CrossFitWednesday, 6:15 am - 7:15 am
    0/15 spaces reserved.CrossFit: 6:15 AMLance Markowski
  • Open GymWednesday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AMDulcinea Sotelo
  • CrossFitWednesday, 9:00 am - 10:00 am
    0/15 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
  • Open GymWednesday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymWednesday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PMDulcinea Sotelo
  • CrossFitWednesday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PMrachel dean
  • CrossFitWednesday, 6:30 pm - 7:30 pm
    0/15 spaces reserved.CrossFit: 6:30 PMJannette Smith-Boyles
  • CrossFitWednesday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitThursday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
  • Open GymThursday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AMJulian Wilcox
  • Open GymThursday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AMCarlee McKeever
  • CrossFitThursday, 9:00 am - 10:00 am
    0/14 spaces reserved.CrossFit: 9:00 AMCarlee McKeever
  • Open GymThursday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymThursday, 4:00 pm - 4:30 pm
    OpenOpen Gym: 4:00 PMDulcinea Sotelo
  • CrossFitThursday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
  • Open GymThursday, 5:30 pm - 6:30 pm
    OpenOpen Gym: 5:30 PM
  • CrossFitThursday, 6:30 pm - 7:30 pm
    0/15 spaces reserved.CrossFit: 6:30 PMKellie Hernandez
  • CrossFitThursday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
WOD
WEEK 3: CrossFit - Fri, May 16th
 Schedule your InBody Scan!
InBody measures lean mass, body fat%, BMI, segment analysis
Compare to past readings in the NEW ap!
Scan is $20 cash or through WODify + processing fees
Unless you are doing Fitter in 50 then scan is included
Available Wed-Tue morning. Must be fasted, before workout, minimal water 1-2 hrs before
Warm Up

2 Rounds

30 Sec Laying Hollow Press Down

15 sec Rest

30 Sec Arch Hold

15 Sec Rest

30 Sec Slow Shoulder Taps

Gymnastics
Strict Pull Up (5 sets of 3-10)

If able add weight to strict pull up

For scaling choose the hardest variation you are able to achieve.

Chin over bar hold or negative - 2-3 sec count = 1 Rep

Push Up (5x10-18)

5x 10-18

Add weight if able

Do elevated box if needed to complete MAX DEPTH and complete the volume. Higher the elevated the greater the assistance

Metcon (Checkmark)

3 x 8- 20 Kips - chest and back to band

WOD
Metcon (Time)

4 Rounds - 11 Min Cap

1 Wall Walk (RX+ 2)

200m Row

5 Overhead Squats 75/55 (RX+ 95/65)

Optional Extras
High-Hang Snatch (3@bar, 2,1, 6x1@70-75%)

65-70% of snatch

Back Squat (5@bar, 5,3,1,1,1, 2@87-90% drop 2x3)

Drop 55lb if above 330

Drop 45 if 230-330

Drop 35 if 185-230

Drop 25 if below 185

Drop 15 if below 100